Friday

0

Skill

Pendley row 5×5

WOD

50 burpee pull ups

*top of every minute you must perform 5 Thrusters @115/85

Thursday

0

Skill

5×6 weight lunges

*Alternate each rep. bar on back. Lunge backwards

WOD

AMRAP 12

10 box jump over’s

10 ring dips

10 GHD/sit ups

Wednesday

0

Skill

Every :90 for 6rds

1 Push jerk + 1 Spilt jerk. @205/145

WOD

100 kettle bell swings

*400m run every time you drop it

Tuesday

0

Skill

Goat Work

WOD

15-10-5

Power Snatches @135/95

Strict HSPU

Chest 2 bar pull ups

Octobers Programming

0

Hey guys,
We are excited to announce that November 5th we will be hosting the CrossFit Select Lift off! It will be a lifting event that will include a WOD! So we will be focusing this month on improving our Snatch and Clean and jerk! There will be a lot of focus on squatting, pressing and technique as always! The WODs will be heavier and you will see some more weightlifting specific movements that will help hone in your skills. We recommend that you start keeping track in a note book of all your lifting numbers! img_7103

BASICS

0

Wednesday(28)

Skill

Spilt jerk

WOD

50 kettle bell swings

*400m run every time you drop it

—–
Friday(30)

Pendley row 5×5

WOD

50 burpee

*top of every minute you must perform 5 Thrusters

——

saturday(oct1)

Front sqaut

WOD

3rds:

:30 Row

:30 rest

:30 wall balls

:30 rest

:30 burpees

:30 rest

:30 bike
———-
sunday(0ct2)

Skill

Power Clean + Push jerk

WOD

For time:

“grace”

30 Clean and jerk

Monday

0

Sept 26

Skill

20 rep Front squat

*50-60% of 1rm

WOD

5rds:

:30 Row

:30 rest

:30 wall balls

:30 rest

:30 burpees

:30 rest

:30 bike

Sunday

0

Skill

EMOM 15

Min 1- 3 deadliftss @335/235

Min 2- 12/10 cal bike

Min 3- 3-7 HSPU

Min 4- 10 T2b

Min 4-rest

WOD

15-12-9

Chest 2 bars

Ring push ups

Friday

0

Close grip Bench press 5×1

· *5 working sets. Same weight across. Around 90%

5 AMRAP

DU’s – 10,20,30,40,50,etc.

Wall Balls 10,10,10,10,10,etc.

—5 min rest

5min AMRAP

Box jumps 1,2,3,4,5,etc

burpees to 6″ OH – 5,5,5,5,5,etc